We're all aware of the more common benefits of exercise: weight loss, decreased stress, and improved cardiovascular conditioning. However, new and exciting research is increasingly demonstrating that exercise is good for more than just our brawn; exercise is really good for our brain. Here are 5 little-known benefits of exercise on the brain:

1. Increases GABA: Research shows that certain exercise boosts GABA, a neurotransmitter involved in inhibiting nervous system activity and therefore decreasing anxiety and inducing feelings of calm. A 2010 study found that three sessions of yoga per week boosted participants’ levels of GABA as well as improved mood and decreased anxiety.

2. Improves our Attention: Exercise that involves coordination or following along with more complex routines, such as dance or step aerobics, also improves our capacity to learn by enhancing attention and concentration. All forms of exercise help increase growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the number of new brain cells—but complicated activities provide the biggest brain boost. German researchers found that high school students scored better on high-attention tasks after completing 10-minutes of a complex fitness routine as opposed to 10 minutes of regular activity. People who are physically fit as well as those who are currently involved in aerobic training also have increased control over their ability to focus their attention.

3.Preserves Cognitive Function and Decreases Cognitive Decline: A 2011 study looking at the cognitive function of elderly adults over 2 to 5 years found that the most active participants scored significantly better on tests of cognitive function and also showed the least amount of cognitive decline. Ninety percent of the study’s participants showed no decline in their cognitive abilities throughout the course of the study.

4. May Prevent Alzheimer’s and Dementia: Aerobic exercise has been shown to protect the hippocampus, one of the first regions of the brain to succumb to Alzheimer’s-related damage. A 2000 study showed that inactive men who were genetically prone to Alzheimer’s were four times more likely to develop the disease than those who carried the trait but worked out regularly. Furthermore, UCLA researchers have shown a relationship between low physical activity and a higher risk of dementia.

5. Bigger Brains: Your biceps aren’t the only thing that get bigger with exercise. Multiple studies suggest that the parts of the brain that control thinking and memory have greater volume in people who exercises versus people who do not. Bigger brains equate to better cognitive function, memory, and less risk of age-related decline.

So how much exercise is needed to harness these brain benefits? While the verdict is still out, it seems that 150 minutes of moderate exercise a week is sufficient. It seems not to matter whether this exercise is in one or two longer sessions or shorter sessions throughout the week. Only have 20 minutes? That’s ok. Take a brisk walk, get your heart pumping, and feel the brain-boosting benefits!

IV nutrient therapy—the process of administering vitamins, minerals, amino acids, herbs and other compounds through the venous system—has become one of my favorite treatment modalities—and with good reason. IV therapy can be used to prevent and treat common illnesses such as respiratory and gastrointestinal infections; can treat a wide variety of ailments such as migraines, insomnia and musculoskeletal pain; and can be used as adjunctive treatment for more pathologic conditions such as autoimmune disease, chronic infections, and cancer. Through bypassing the intestines, maximal absorption of nutrients is ensured. Furthermore, quantities of nutrients that cannot be absorbed through digestive tract can be delivered to the cells that need them most.

Some conditions that are successfully treated with nutritional IVs include:

Acute illness

Adrenal fatigue

Anxiety

Autoimmune disease

Blood sugar dysregulation

Cancer support

Chronic fatigue syndrome

Premenstrual syndrome

Chronic pain

Detoxification

Digestive and gastrointestinal disease

Fibromyalgia

Infertility

Insomnia

Menopause

Mood disorders

Skin conditions

Obesity

Many people ask me if IV therapy hurts. For almost all of us, the answer is no! When IV therapy is performed by an experienced physician, you should feel no more than a slight pinprick. People are also curious as to how long receiving an IV takes. For most, the answer is 30 minutes to 1 hour, though certain IVs may take longer. Finally, people want to know how they will feel after. Most individuals feel very relaxed after their IV and experience an increase in energy 90 minutes to 2 hours later and sleep very soundly that night.

If you have specific questions about IVs or would like to know if you could benefit from IV therapy, feel free to get in touch. Through January 30th, all nutritional IVs are $35 off making it a great opportunity to try this amazing modality!

While for many kids, heading back to school is a time of excitement, it can also be a time of stress and adjustment. Whether your child is just starting preschool or navigating the challenges of high school life, feelings of anxiety and worry can abound. Often times, these feelings come to the surface at home, in the evening. Some kids act out while others become withdrawn, and insomnia, irrational fears, and physical symptoms such as constipation, stomach aches and headaches become more prevalent.

The good news is there are many natural treatments that can encourage feelings of calm and well being, assuaging fears and making home life more peaceful. Here are few of my favorite remedies:

Glycine: Glycine, the smallest amino acid, is also an inhibitory neurotransmitter, decreasing the effect of noradrenalin and leading to feelings of calm. Glycine is most effective in powder form and can be mixed into any beverage.

Magnesium: Multiple studies have shown that magnesium deficiency can lead to irritability, anxiety, sleeplessness and hyperexcitability. While magnesium can be found in foods such as almonds, leafy greens and even chocolate, because our soil is becoming depleted of minerals, today there is less magnesium available in food. Like glycine, magnesium can also be found in powdered form and mixed into beverages. Taking magnesium before bed can help induce relaxation and sleep.

Passionflower: Passionflower is a beautiful plant that reduces stress and anxiety by agonizing GABA receptors, inhibiting nerve impulses. It tastes delicious and can be taken as a tincture, glycerite or tea.

Lavender: Lavender is a time-tested and proven anti-anxiety herb. Whether used as aromatherapy or ingested, lavender inhibits glutamate, an excitatory neurotransmitter, in the brain.

Stress Reduction Techniques: It is never too early to encourage habits that kids can use to reduce stress in the moment. Taking 5 deep breaths or yoga poses like legs-up-the-wall can help kids learn to create their own sense of calm regardless of what’s going on around them.

Expressing Emotions: Parents can help kids cope with feelings of stress and anxiety by teaching them to talk about emotions. Moms and dads can model this behavior by talking about their own stressors, giving kids the freedom to do the same.

Author

Dr. Elizabeth Winter practices integrative and functional medicine in San Diego, CA and sees patients from a distance via Skype. For more information about her and her practice philosophy visit About Dr. Winter.

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"Dr. Winter is knowledgable, compassionate and innovative. Both my 7 year old son and I were struggling with our own unique health problems. Dr. Winter got the bottom of the symptoms we each were experiencing and treated us using natural therapies. It has been amazing to watch the transformation in my son, particularly. Dr. Winter is adept at working with people of all ages and because of her guidance, I can truly say my family is healthy for the first time in a long while. -Colleen H.